Guinness Beer: A Low-Fodmap Diet-Friendly Drink?

Many people with digestive issues such as irritable bowel syndrome (IBS) are curious about whether they can drink alcohol while on a low-FODMAP diet. The good news is that there are indeed many low-FODMAP alcohol options, including beer, which is typically made from barley, wheat, and rye—all of which are high in fructans. However, during the manufacturing process, the yeast ferments the fructans and converts them into alcohol, making beer low-FODMAP. It's important to note that beer contains gluten, so it's not suitable for those with celiac disease or gluten sensitivity unless specifically labelled gluten-free.

Beer is low FODMAP, but not for coeliacs or those with gluten sensitivity

Monash University has lab-tested and approved low FODMAP amounts of beer, but they have not specified the type of beer tested. Many people with gluten sensitivity or coeliac disease can tolerate certain types of beer, such as Guinness, but it is essential to eat or drink within your tolerances. It is worth noting that Guinness is not considered gluten-free.

When following a low FODMAP diet, it is important to remember that alcohol is a gut irritant and can trigger IBS symptoms. Therefore, it is recommended to drink in moderation, limit your consumption to one or two glasses, and alternate alcoholic beverages with water to stay hydrated. Additionally, drinking on an empty stomach is not advisable, as it can aggravate gastrointestinal issues.

While beer is generally low FODMAP, it is important to be mindful of the type of beer and your individual tolerances. Different beers are brewed using slightly different ingredients and methods, so experimentation may be necessary to find the beers that work best for you.

One source says Guinness is not gluten-free, another says it contains gluten

It is important to note that gluten-free and low-FODMAP are not the same. While gluten-free products are free of gluten, a type of protein found in wheat, rye, and barley, low-FODMAP refers to a group of carbohydrates that are difficult to digest for people with digestive issues like irritable bowel syndrome (IBS).

Now, one source says that Guinness is not gluten-free because it contains barley, which has gluten. Barley is indeed one of the main ingredients in Guinness, and it is a gluten-containing grain. For this reason, people with celiac disease or gluten sensitivity should avoid drinking Guinness, as it can trigger symptoms such as abdominal cramps, bloating, rashes, and diarrhea.

On the other hand, another source says that while Guinness does contain barley, it does not contain official gluten. However, this source also mentions that barley has a protein called hordein that can act similarly to gluten in the body. So, while there is no gluten in Guinness, it does have a protein that can cause a similar reaction in people sensitive to gluten. This source also emphasizes that people with celiac disease should avoid Guinness.

So, while it is true that Guinness does not contain gluten, it does have a protein that can trigger similar reactions in people sensitive to gluten. It is important for people with celiac disease or gluten intolerance to avoid Guinness and other beers that contain barley.

As for whether Guinness is low-FODMAP, there is no clear consensus. While beer is generally considered low-FODMAP, with a serving of 1 can or 375 ml being suitable for most people on a low-FODMAP diet, it is not suitable for those with celiac disease or gluten sensitivity unless it is specifically labeled as gluten-free. Guinness has not been lab-tested for FODMAP content, so it is unclear whether it is truly low-FODMAP.

Some stouts are brewed with lactose

Stouts, also known as "cream stouts", are sometimes brewed with lactose. Lactose is a type of milk sugar that does not ferment when exposed to beer yeast. This imparts a sweetness to the final beer, complementing the bitter flavours of the hops and barley.

The addition of lactose to stouts dates back to the 1800s in the United Kingdom. At the time, stouts were called "stout porters", and milk beers were served to labourers at lunchtime. Brewers began experimenting with adding milk directly to the fermentation stage, touting their "milk stouts" as restorative beverages. British historical records claim that every glass contained "the energizing carbohydrates of 10 ounces of pure dairy milk". By the 20th century, doctors even prescribed milk stouts as a cure for various ailments, including to nursing mothers to increase milk production.

However, in 1946, the British government banned the use of the term "milk stout" to stem unproven claims and prevent children from accessing the sweet beer. Brewers then started using lactose, or milk sugar, in their beers instead of milk. Lactose is primarily used to create a fuller-bodied product with heightened mouthfeel and add sweetness. The result is a silky smooth, creamy, and slightly sweet brew that is very palatable, even for non-stout drinkers.

When brewing stouts with lactose, it is important to note that lactose is unfermentable by brewer's yeast. However, it can be consumed by certain strains of bacteria. Therefore, good hygiene and cleanliness of fermenters and equipment are essential to prevent contamination.

Some examples of stouts brewed with lactose include:

• Milk Stout Nitro by Left Hand Brewing Company
• Gunner's Daughter Milk Stout by Mast Landing Brewing Co.
• Milk Stout by Lancaster Brewing Co.
• Madagascar by 4 Hands Brewing Co.
• Xocoveza by Stone Brewing
• Moo-Hoo Chocolate Milk Stout by Terrapin Beer Co.
• Duck-Rabbit Milk Stout by The Duck-Rabbit Craft Brewery

Beer is only FODMAP-friendly in one serving

Beer is usually made from barley, which does contain some gluten, but in very small amounts. However, this is not a problem for most people following a low-FODMAP diet, and beer is considered FODMAP-friendly in moderation. According to Monash University, a serving of one can, or 375 ml of beer, is low in FODMAPs. Most people on a low-FODMAP diet can tolerate small amounts, but it is important to note that alcohol of any kind is a gut stimulant, so consumption should be limited to one or two glasses.

Beer is made from fermenting grains, most often barley. The process begins with malt barley, which is germinated and then roasted. The malt is milled and heated with water in a large kettle, known as a mash tun. After it has been mashed, the starch in the malt breaks down into simpler sugars, creating a sweet liquid called wort. The malt is then rinsed and strained, and the leftover grains can be used as animal feed or in baking recipes.

The wort is then piped into a large tank or brew kettle, where hops are added to give the beer its bitter flavour and aroma. Once boiled, the wort is cooled to the right temperature for adding yeast. Yeast is a single-celled organism that ferments the wort, consuming the sugar and releasing carbon dioxide and alcohol in the process. Eventually, there is little sugar left for the yeast to consume, and the mixture becomes too alcoholic for the yeast, causing it to slow down or die off. The fermentation process is then complete, and the beer is sent to a conditioning tank to age for a few days, months, or even years, depending on the style of beer.

While beer is generally considered FODMAP-friendly, it is important to note that different beers are brewed using slightly different ingredients and methods, so it is always a good idea to experiment with different beers to find the ones that suit your individual needs and preferences. Additionally, some people may experience discomfort after drinking beer due to its carbonation. Therefore, it is advisable to drink in moderation and pay attention to how your body responds to different beers.

Some people are sensitive to wheat beers

Beer is typically made from a combination of malted barley and hops, and sometimes wheat. Since barley and wheat contain gluten, beers made from either of these grains are not gluten-free. However, some beers are made without gluten, using grains like sorghum instead of barley or wheat.

Coeliac disease is another condition that can cause sensitivity to wheat beers. People with coeliac disease develop an abnormal immune reaction when they consume gluten, which can damage the lining of their small intestine and lead to debilitating symptoms. Coeliacs must avoid glutenous foods and drinks, including beer, which usually contains malted barley as its main ingredient.

Even for those without a wheat allergy or coeliac disease, wheat beers can sometimes cause discomfort due to carbonation or gut irritation. For people with irritable bowel syndrome (IBS), alcohol can be a gut irritant and stimulant, which can worsen digestive symptoms. While beer is generally considered low FODMAP, some individuals with IBS may still experience adverse reactions to it.

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